In this article, we will brief you about two of the most effective and easy way to staying in share through Atkins and Volumetrics diet plans.
This diet focuses on satiety or on the feeling of fullness and satisfaction after you have finished eating.
It is based on eating low-density foods, which are low in calories but high in volume. These foods can fill up your stomach and make you feel fuller faster and for a longer period of time.
The Volumetrics diet actually works on lowering energy intake without reducing the amount of food you eat. Foods with high water content, such as watermelons or grapes, promote a feeling of satisfaction and fullness even with low number of calories per bite, and they allow you to eat larger portions. They help you keep hunger at bay.
High-energy-dense foods instead contain plenty of calories and are low in fiber and water. They take up relatively little stomach space and they don’t create feelings of satiety until you’ve overeaten.
According to the Volumetrics Eating Plan food is divided into 4 categories:
- Category 1 (very low-energy-dense foods):
Most water and fiber rich foods such as fresh fruits and non-starchy vegetables, nonfat diary products, and broth-based soups;
- Category 2 (low-energy-dense foods):
Starchy fruits and veggies, grains, pasta, rice, beans, breakfast cereal, fish, low-fat meat, legumes, and low-fat mixed dishes;
- Category 3 (medium-energy-dense foods):
Meat, cheese, pizza, French fries, salad dressing, bread, pretzels, ice cream, and cake;
- Category 4 (high-energy-dense foods):
Crackers, chips, chocolate candies, cookies, nuts, butter, and oil;
To lose weight, you should stick to first two categories, reduce portion sizes in category 3, and keep category 4 foods to a minimum.
According to the Atkins Diet Plan, you can lose up to 15 pounds within two weeks.
This diet restricts carbohydrates such as bread, potatoes, rice, chocolate, chips, cereals and sugar, and allows eating high protein foods (meat, poultry, fish and eggs) and high-fat foods (cream, butter, cheese).
“When fat is used as fuel, as it is on a low-carbohydrate diet, it gets mobilized. It does not accumulate, so weight and cholesterol drop”, says Atkins.
The Atkins Diet consists of 4 phases: the induction phase, the ongoing weight loss phase, the pre-maintenance phase and the lifetime maintenance phase.
In the first phase, you are allowed only 20 grams of carbohydrates per day, 12 to 15 of which must come from vegetables high in fiber. In the second phase carbohydrates are gradually increased to 35 grams per day, while in the third phase you can increase your carbohydrate consumption by 10 grams each week, as long as you continue to maintain your weight. The forth or the life time maintenance phase allows you to eat more foods than in the first 3 phases, while still limiting the amount of carbohydrates.
Alcoholic drinks are strictly prohibited during the induction stage. Moderate amounts of alcohol are allowed only during the maintenance phase. for more info visit here:expertratedreviews.com